...Your bed!
I preach about this a lot and I'm not always the best about keeping it in good practice. Get your sleep! I need to take my own advice this week. My life right now is in a bit of a whirlwind. We are gearing up for our move to Michigan. That means lots of free time is spent cleaning out closets, boxing up stuff, cleaning and trying to get our house ready to sell. Not to mention, the Mr. is working nights in the ICU which means even if I do get in bed a decent hour, I wake up when he gets home. On top of this, I'm working my full time job, training for regionals and trying to get in my eight plus hours of sleep a night.
This week it has not been happening.....
I've been lucky to get in six and a half hours. I'm not a girl that functions well on lack of sleep. I need my full eight or more. I am not writing this so you will feel sorry for me. I am writing this because I need to remind myself that the one thing I absolutely cannot neglect is my sleep!
You're eating clean, you are getting in your exercise, but are you ruining all of it by not getting your shut eye? The body is an amazing thing. The next few nights challenge yourself to get at least eight hours. I promise you will feel a difference.
Take the TV out of your bedroom and cut the caffeine out before bed. I hope you are cutting most caffeine out of your diet anyway! If you are not, don't have it with dinner. It will make a difference.
Here are few great articles on the importance of sleep. I promise it is just as important as your diet and workout routine. Maybe even more important. We put our bodies through a lot. Give it the rest it needs and deserves.
Six Reasons Not to Scrimp on Sleep
How Sleep Works - This one has some pretty interesting info!
How Fatigue Can Negatively Affect Your Athletic Performance
The Importance of Sleep for Athletic Performance - Good sleeping tips in this one!
Angie:
In response to your question about almond butter, I try to keep it to a serving (2 tablespoons) which is extremely difficult because I L.O.V.E. almond butter. Of course, I might eat my almond butter with three different meals as my fat. I like to spread it on cut up apples or just eat it with a spoon. Don't worry, I don't share my jar with anyone else! Complete sanitary, right?
Thursday, April 8, 2010
Wednesday, April 7, 2010
Stir Fry Prep!
Like I said in my last post, the Mr. and I spent Monday getting prepped and ready for the paleo/zone challenge. Since I have been doing paleo since last August, I have a pretty easy time just cooking my protein and figuring out what carbs (veggies or fruit) I'm going to eat with my protein. The Mr., on the other hand, is the kind of person that needs it to be easy. Since he has a busy, unpredictable schedule sometimes he needs to be able to have snacks and meals ready to go. He is zoning, but trying to keep his carbs mainly veggies with little fruit. He is not giving up dairy.
To help him out we spent the day chopping veggies and cooking chicken to make ready to go stir fry that he can grab out of the freezer and just heat! It was his idea. So smart. Here is what we did:
He chopped and chopped veggies. We ended up with three huge Pyrex bowls full of squash, zucchini, red and green peppers, onion, mushrooms, carrots and spinach.
I was in charge of the protein. My specialty! I had a five pound package of chicken that only cost me $9.50! Ziploc bags are also a must when portioning out your snacks. We stocked up.
This is my George...my best friend. Look at all that fat it gets rid of. Marvelous! I love my lean, mean grilling machine.
The finished product! We made thirteen freezer bags full of six ounces of protein and three cups of veggies! We used the chicken I cooked and also some frozen mini shrimp and scallops.
If you are interested to know what meal that I eat looks like, here is today's breakfast. I have a four ounce chicken breast, a half cup of black berries, my glorious jar of almond butter and a full bottle of water. I have a bag of three cups of veggies including celery, carrots, tomatoes and cucumber that I will munch on during lunch and throughout the day. Prepared!
To help him out we spent the day chopping veggies and cooking chicken to make ready to go stir fry that he can grab out of the freezer and just heat! It was his idea. So smart. Here is what we did:
He chopped and chopped veggies. We ended up with three huge Pyrex bowls full of squash, zucchini, red and green peppers, onion, mushrooms, carrots and spinach.
I was in charge of the protein. My specialty! I had a five pound package of chicken that only cost me $9.50! Ziploc bags are also a must when portioning out your snacks. We stocked up.
This is my George...my best friend. Look at all that fat it gets rid of. Marvelous! I love my lean, mean grilling machine.
The finished product! We made thirteen freezer bags full of six ounces of protein and three cups of veggies! We used the chicken I cooked and also some frozen mini shrimp and scallops.
If you are interested to know what meal that I eat looks like, here is today's breakfast. I have a four ounce chicken breast, a half cup of black berries, my glorious jar of almond butter and a full bottle of water. I have a bag of three cups of veggies including celery, carrots, tomatoes and cucumber that I will munch on during lunch and throughout the day. Prepared!
Tuesday, April 6, 2010
Let The Games Begin!
Yesterday was the official kick off for the CrossFit Jenks Paleo/Zone 12 Week Challenge. We all know I love a good challenge. I'm not in it to win the money, but I did get all my measurements taken so I can see the before and after. I was pleasantly surprised to know my weight has stayed steady since the end of my two month strict challenge last year. I hardly ever step on a scale. I despise scales. If my clothes fit and I feel strong then I am happy. Numbers mess with your head too much. The only numbers I care about are my PR's.
Yesterday, the Mr. and I ventured to the store to stock up for the next two weeks. Luckily, I had the day off on Monday so I was able to get prepared. Keep that word in your mind during this challenge everyone...preparation! If you are prepared you cannot be defeated! If you leave yourself open to go off course sooner or later it will happen.
Every other Sunday is now food prep day! The Mr. has two weeks worth of lunches prepped in the freezer. Individual servings of stir fry! Too cool. I have pictures to post later tonight. Very exciting stuff.
Since I had the day off, yesterday was a little bit odd. We slept in (I never get to do that) so breakfast happened about 10:30. By the time we got back from the store and done prepping it was almost 3PM. I had not had lunch and was going to be going to be doing "Fran" in about two hours! I was feeling week and needed food pronto. Honestly, yesterday I ate about half of what I should have quantity wise. I managed to hit a decent PR on Fran. Amazing what you can make your body do when you don't let it stop. I will admit, I was not expecting anything great after the weekend of Easter goodies and a Mexican meal of quesadills on Sunday evening. Sheesh. Can't wait to see what happens in 12 weeks.
Good luck everyone! Feel free to post questions, thoughts, random comments of joy or frustration on this blog! Give it a couple weeks to start feeling normal. Don't give up. You can do it! Your body will thank you!
Yesterday, the Mr. and I ventured to the store to stock up for the next two weeks. Luckily, I had the day off on Monday so I was able to get prepared. Keep that word in your mind during this challenge everyone...preparation! If you are prepared you cannot be defeated! If you leave yourself open to go off course sooner or later it will happen.
Every other Sunday is now food prep day! The Mr. has two weeks worth of lunches prepped in the freezer. Individual servings of stir fry! Too cool. I have pictures to post later tonight. Very exciting stuff.
Since I had the day off, yesterday was a little bit odd. We slept in (I never get to do that) so breakfast happened about 10:30. By the time we got back from the store and done prepping it was almost 3PM. I had not had lunch and was going to be going to be doing "Fran" in about two hours! I was feeling week and needed food pronto. Honestly, yesterday I ate about half of what I should have quantity wise. I managed to hit a decent PR on Fran. Amazing what you can make your body do when you don't let it stop. I will admit, I was not expecting anything great after the weekend of Easter goodies and a Mexican meal of quesadills on Sunday evening. Sheesh. Can't wait to see what happens in 12 weeks.
Good luck everyone! Feel free to post questions, thoughts, random comments of joy or frustration on this blog! Give it a couple weeks to start feeling normal. Don't give up. You can do it! Your body will thank you!
Wednesday, March 24, 2010
Get Pumped!
I'm really excited.
I'm really pumped.
I'm utterly and completely fired up.
CFJ is starting a paleo/zone challenge! Twelve weeks. All out. Take no prisoners paleo. Yes, I have been trying to eat like a cave-women since August. However, I feel like I have become a bit lackadaisical about it. Now is a chance to reignite that flame for good, clean food. I'm not saying I was ever wavering from my culinary lifestyle choice, but it is always good to have something to hold you accountable. That is why I started this blog when I challenged myself to go strict paleo for a month.
It worked. I got hooked.
I'm so excited for all the CFJ members who are going to experience this for the first time.
Yes, it can be a difficult change, but the benefits....Oh the benefits! No more feeling disgusting after a starchy, (bad) fatty meal, more energy, better health and a lean, mean body. I find if very difficult to believe that anyone who takes this challenge for twelve weeks will be able to go back to not thinking about what they eat ever again. Sure, people will tailor their diet to fit their needs after the challenge. I know I did. There are things I let myself have every now and then that aren't paleo.
Honestly, I might go clinically insane if I ate 100% paleo 100% of the time.
90% I can handle. 90% is an awesomely clean diet.
We are also offering incentive to stick with it. Details will be announced soon. This is not my brain child. Nicole and Matt got the ball rolling and got everyone excited. Way to go guys! My husband is convinced he is going to win. Honestly, he probably has a pretty good shot. I have always admired and hated his ability to lean out so fast when he gets serious. I want a male metabolism.
Along with getting strict again with my diet, I have a few goals I am setting for myself before regionals come along at the end of May. I may not reach all of them, but if I don't set them I won't have anything to work towards. Goals are a must. Set some for yourself today. Write them down and tell someone else. That makes it real. Here are mine:
What are your goals? Feel free to post them hear loud and proud for the world to see! 3-2-1- GO!
I'm really pumped.
I'm utterly and completely fired up.
CFJ is starting a paleo/zone challenge! Twelve weeks. All out. Take no prisoners paleo. Yes, I have been trying to eat like a cave-women since August. However, I feel like I have become a bit lackadaisical about it. Now is a chance to reignite that flame for good, clean food. I'm not saying I was ever wavering from my culinary lifestyle choice, but it is always good to have something to hold you accountable. That is why I started this blog when I challenged myself to go strict paleo for a month.
It worked. I got hooked.
I'm so excited for all the CFJ members who are going to experience this for the first time.
Yes, it can be a difficult change, but the benefits....Oh the benefits! No more feeling disgusting after a starchy, (bad) fatty meal, more energy, better health and a lean, mean body. I find if very difficult to believe that anyone who takes this challenge for twelve weeks will be able to go back to not thinking about what they eat ever again. Sure, people will tailor their diet to fit their needs after the challenge. I know I did. There are things I let myself have every now and then that aren't paleo.
Honestly, I might go clinically insane if I ate 100% paleo 100% of the time.
90% I can handle. 90% is an awesomely clean diet.
We are also offering incentive to stick with it. Details will be announced soon. This is not my brain child. Nicole and Matt got the ball rolling and got everyone excited. Way to go guys! My husband is convinced he is going to win. Honestly, he probably has a pretty good shot. I have always admired and hated his ability to lean out so fast when he gets serious. I want a male metabolism.
Along with getting strict again with my diet, I have a few goals I am setting for myself before regionals come along at the end of May. I may not reach all of them, but if I don't set them I won't have anything to work towards. Goals are a must. Set some for yourself today. Write them down and tell someone else. That makes it real. Here are mine:
- Get a muscle up
- 275lb deadlift (My least favorite lift. I hate working heavy sets.)
- 40 consecutive pull ups
- Improve my 400 m run (no time goal, just get faster overall)
- Improve my flexibility so I can do a legit L-sit with my legs fully extended. Currently, I'm not flexible enough to do this. So pathetic. Yoga once a week will help me out tremendously!
What are your goals? Feel free to post them hear loud and proud for the world to see! 3-2-1- GO!
Monday, March 22, 2010
Enough!
My week of binge eating is over. OK, maybe it wasn't binge eating, but I assure you that I did not worry too much about what kind of food I put in my mouth last week.
Last night I kicked off the week on the right note. I grilled up some delicious, lean steaks for me and the Mr. I also roasted some asparagus and carrots in olive oil and garlic. Yum! Prior to cooking dinner I grilled up four pieces of chicken to have them ready for lunches for the next few days. Sadly, I think something went wrong. The chicken just has a very strange taste. No, the chicken had not gone bad. I did grill some kabobs the day before on my George. I don't think I cleaned it off well enough and some of the remains of the marinade soaked into my chicken breasts. They don't taste bad, they just taste...strange. I love the George, but I'm not the best at cleaning it extremely well every time I use it which is horrible, I know.
A final thought today, take care of your body. You only get one. If it is hungry, feed it good things. If it is tired, give it good rest. If it is weak, make it stronger.
A few other side notes:
I have a sinus infection. Annoying.
I'm going to get a muscle up this week. Determined.
Last night I kicked off the week on the right note. I grilled up some delicious, lean steaks for me and the Mr. I also roasted some asparagus and carrots in olive oil and garlic. Yum! Prior to cooking dinner I grilled up four pieces of chicken to have them ready for lunches for the next few days. Sadly, I think something went wrong. The chicken just has a very strange taste. No, the chicken had not gone bad. I did grill some kabobs the day before on my George. I don't think I cleaned it off well enough and some of the remains of the marinade soaked into my chicken breasts. They don't taste bad, they just taste...strange. I love the George, but I'm not the best at cleaning it extremely well every time I use it which is horrible, I know.
Water is my best friend this week. Water makes me feel better than anything else I put in my body. It is fresh and clean and just down right refreshing. I have just over two months until regionals and my diet is going to be clean as a whistle until then. Luckily, I already have my post regionals meal planned thanks to Nicole. Joe T's in Fort Worth...watch out!
A final thought today, take care of your body. You only get one. If it is hungry, feed it good things. If it is tired, give it good rest. If it is weak, make it stronger.
A few other side notes:
I have a sinus infection. Annoying.
I'm going to get a muscle up this week. Determined.
Tuesday, March 16, 2010
Sectionals Update and More Confessions!
Sectionals was this weekend and it went great! I felt prepared, I felt rested and I felt healthy. I had goals for myself and I achieved most of them. I'm very happy with how it all played out. All of the competitors from CrossFit Jenks did outstanding! It was so awesome to see everyone out there giving it everything they had. No one gave up. Everyone rocked it.
I want to take a quick second to brag on these ladies:
This is a picture of myself (far right) and the three fabulous females from our gym (Jennifer, Christina and Paige) that also competed. We have all been training hard together for months. Any given day in the gym any one of us will beat the other. We all have different strengths and weaknesses. We all push each other. I know that none of us would be the well rounded athletes we are without the others. Way to go this weekend ladies! All four of us qualified to go onto regionals in May. What an accomplishment! Along with us, two other men from our gym qualified as well. Way to go guys! Over all, our gyms will have seven athletes at regionals. We already had one pre-qualified male. Seven athletes! That is amazing.
Confession Time:
I told myself after the competition was over I was going to give myself a treat and boy did I! The very first thing I ate after sectionals was a glorious cookies and cream ice cream shake. I could not tell yo the last time I had real ice cream. Oh. My. It never tasted so good. Since I went on my post sectional binge, it has a bit hard to get back on track. Granted, it is has only been three days and I had been spot on with my diet for months leading up to sectionals. I'm giving myself through St. Patrick's Day to enjoy the ride and then get back on the straight and narrow. I have regionals to prepare for!
One thing I do know, if you are going to enjoy something that is off your normal clean diet, make sure it is worth it. I had a real ice cream shake...not a fake one. My shake satisfied my sweet tooth and I didn't need more. I enjoyed every single bit of it. I enjoyed every bite of my chicken quesadilla that evening and every bite of my Chick-Fil-A sandwich last night! Who is this girl, right? There is never anything wrong with indulging, just make sure that is all it is...an indulgence and not a way of life.
Remember, when you eat clean you can do things like this...fast!
I want to take a quick second to brag on these ladies:
This is a picture of myself (far right) and the three fabulous females from our gym (Jennifer, Christina and Paige) that also competed. We have all been training hard together for months. Any given day in the gym any one of us will beat the other. We all have different strengths and weaknesses. We all push each other. I know that none of us would be the well rounded athletes we are without the others. Way to go this weekend ladies! All four of us qualified to go onto regionals in May. What an accomplishment! Along with us, two other men from our gym qualified as well. Way to go guys! Over all, our gyms will have seven athletes at regionals. We already had one pre-qualified male. Seven athletes! That is amazing.
Confession Time:
I told myself after the competition was over I was going to give myself a treat and boy did I! The very first thing I ate after sectionals was a glorious cookies and cream ice cream shake. I could not tell yo the last time I had real ice cream. Oh. My. It never tasted so good. Since I went on my post sectional binge, it has a bit hard to get back on track. Granted, it is has only been three days and I had been spot on with my diet for months leading up to sectionals. I'm giving myself through St. Patrick's Day to enjoy the ride and then get back on the straight and narrow. I have regionals to prepare for!
One thing I do know, if you are going to enjoy something that is off your normal clean diet, make sure it is worth it. I had a real ice cream shake...not a fake one. My shake satisfied my sweet tooth and I didn't need more. I enjoyed every single bit of it. I enjoyed every bite of my chicken quesadilla that evening and every bite of my Chick-Fil-A sandwich last night! Who is this girl, right? There is never anything wrong with indulging, just make sure that is all it is...an indulgence and not a way of life.
Remember, when you eat clean you can do things like this...fast!
Tuesday, March 9, 2010
Healthy is Easy
I just have to rave a bit about my dinner last night. I love Mexican food and I love a good salad. Last night I made paleo taco salads. I guess there really isn't much "taco" about it, but still....yum.
I grilled up about 3/4 lb of 93% lean ground beef and split it equally between myself and my hubby. My meant went on top of a huge portion of beautiful, leafy greens.I diced up an avocado and split it equally as well. He got a nice portion of some shredded cheese on his and then I topped both off with lots-o-salsa. I did use some taco seasoning for the meat
It was extremely simple. I thought I would maybe miss the beans and cheese, but I didn't. I devoured that thing like I hadn't eaten in weeks. So good! Meals like that are a good reminder that it is extremely easy to eat healthy and still have yummy food. The whole dish took me fifteen minutes max...and that included cleaning my skillet.
Tonight I am grilling turkey breast chops and roasting some asparagus. I have become an asparagus lover lately. Very strange, but with a little garlic and sea salt it is delicious. I also have a sweet potato that might be calling my name.
Water and lots of sleep are going to be my two best friends over the next few days. Saturday will be here before we know it! I'm excited to see how the last seven months of paleo are going to help me this weekend. I think I'm going to be a big bundle of energy...which is exactly what I'll need!
I grilled up about 3/4 lb of 93% lean ground beef and split it equally between myself and my hubby. My meant went on top of a huge portion of beautiful, leafy greens.I diced up an avocado and split it equally as well. He got a nice portion of some shredded cheese on his and then I topped both off with lots-o-salsa. I did use some taco seasoning for the meat
It was extremely simple. I thought I would maybe miss the beans and cheese, but I didn't. I devoured that thing like I hadn't eaten in weeks. So good! Meals like that are a good reminder that it is extremely easy to eat healthy and still have yummy food. The whole dish took me fifteen minutes max...and that included cleaning my skillet.
Tonight I am grilling turkey breast chops and roasting some asparagus. I have become an asparagus lover lately. Very strange, but with a little garlic and sea salt it is delicious. I also have a sweet potato that might be calling my name.
Water and lots of sleep are going to be my two best friends over the next few days. Saturday will be here before we know it! I'm excited to see how the last seven months of paleo are going to help me this weekend. I think I'm going to be a big bundle of energy...which is exactly what I'll need!
Subscribe to:
Posts (Atom)